Warm up: 500 mrow; 2 x 10 kb sdhp 35/25#, swings, push ups, sit ups
Skill/focus: Sumo Deadlift
Build to working weight
WOD 2 reps of sumo deadlift @85% of dl 1 rm
EMOM for 8 min
4 db bench press 70,45 / rx+80+,50+
8 chin ups
12 parallette push ups
40 m prowler push/250 m run (alternate on rds)
AMRAP in 15 min
Post sdl weight used and #rds for score
Congratulations to the first graduating On Ramp class--great job guys!!
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Congratulations!
Valerie, we're going to miss you--we've so enjoyed having you wod with us for the past month! Please visit when you are in town.
